Frustrated

[Viper098]

Ok been working out for 3 weeks now and not happy with my progress since it feels like I may getting weaker and most assuredly am since a set I could do last week, I struggle and cannot do this week. I do a split workout and this is what I have been doing and what I started doing today (new workout) so please give me your comments. I am trying to build muscle and trim my weight as well.

I seem to only be having issues with my upper body routine
sets listed first
2 minute rest between sets
bench medium grip 4s/5r/190lbs
Military Press (seated) 3s/7r/130lbs
Barbell Curl 3s/5r/90lbs
Dumbbell Rows (bent) 3s/10r/67lbs
Dumbbell Tri kick back 3s/10r/37lbs

This is what I started today

sets listed first
2 minute rest between sets
bench medium grip 3s/10r/170lbs
Military Press (seated) 3s/10r/120lbs (weight reduced and may ditch this.. Do not like the strange strain it puts on my arms in the triceps area. May do forms of shrugs for the shoulders instead)
Barbell Curl 2s/10r/80lbs
Dumbbell Rows (bent) 2s/15r/72lbs
Dumbbell One Arm Triceps Extension 2s/20r/25lbs

Reading all the different routines out there can make anyone's head spin. Even the books that are rated excellent do some double talk on what actually needs to be done. However, higher reps and less sets seems to be the possible median with all the books that are rated good.


Any pointers would be great and if you think I am nut doing either of these routines, speak up but then tell what you know!


Thanks

[-=FLEX=-]

If you're getting weaker you are either over training or not eating properly or both.

How's your diet?

-=FLEX=-

[dutter]

not enough information given. 3 weeks is not much time, it takes lots of patience. you said your on a split but i only see one workout. do you do your legs? how many times per week do you do that workout listed? tip: find/listen to one person in the beginning to limit your head spin

there are many factors involved. not enough is known.

[Tifflex]

I'll add that you're comparing apples to oranges:

Bench: 4x5x190 is a lot different than 3x10x170. Why did you change the reps? What's your rep range goal?

MP: 3x7x130 vs. 3x10x120
DB Row: nice increase

[Bob45]

bench medium grip 3s/10r/170lbs
Military Press (seated) 3s/10r/120lbs (weight reduced and may ditch this.. Do not like the strange strain it puts on my arms in the triceps area. May do forms of shrugs for the shoulders instead)
Barbell Curl 2s/10r/80lbs
Dumbbell Rows (bent) 2s/15r/72lbs
Dumbbell One Arm Triceps Extension 2s/20r/25lbs

How often do you do this? It is not a split. It is a full upper body workout. You are using a lot of the same muscles for each lift so you won't have as much strength as you go to the next exercise. Try splitting up the bodyparts and do more frequent but shorter workouts until you get used to it. Your a big guy so take it easy at first.

If you want to stick with the lifts you are doing maybe do bench press, curls one day. Walk the next day and rest from weights. Then maybe do the military presses the next time and maybe some lateral raises. Then walk again the next day. Then do your Rows and tricep extensions the next day. Since you weigh in the 300's walking some distance will help your legs a lot and give you some good cardio.

Start slow. Don't do too much so quick. Cut back on the eating walk and lift. That's what I would do at least. When you drop some weight you can start using weight to work the legs besides walking. Plain walking sounds easy but it is good for you! Walk up some hills and you will see how good it is when you are 300+ pounds. I weighed 180 for years. Now I am 230. The extra BW makes a huge difference doing anything!

[BJE]

I'm not one to give you advice on how to workout, but I will say that three weeks is hardly any time at all.

[tmonkey]

If you had not been working out you should feel stronger in 3 weeks

break up your body parts per workout.
ie. - chest & tri's one day, back and bi's another

1. get a log book - to keep track of gains and goals
2. eat lots of protien
3. get plenty or rest & sleep

[OutOfStep]

Hai guise! I've been workin' out 3 weeks! How come I'm not diesel yet???


http://forum.bodybuilding.com/showth...hp?t=114211861

[Viper098]

Hai guise! I've been workin' out 3 weeks! How come I'm not diesel yet???

Sorry but that is not it, more like why am I losing strength? Thanks for the link!

[Viper098]

not enough information given. 3 weeks is not much time, it takes lots of patience. you said your on a split but i only see one workout. do you do your legs? how many times per week do you do that workout listed? tip: find/listen to one person in the beginning to limit your head spin

there are many factors involved. not enough is known.

I know it takes time but I feel I am losing strength let alone worrying about gaining.


I do a split workout and I am only showing my upper body. I am not having issues with lower body parts so I did not list that workout.

I do upper 2 days a week and lower 2 days a week.

M = upper
Tue = lower
Wed= rest
Thu = upper
Friday = lower
Sat = rest
Sun = rest

[Viper098]

Why did you change the reps? What's your rep range goal?

I changed it because I was not feeling worked especially the bench. After reading a lot of things, I thought maybe a lighter weight but more reps will work the chest and triceps harder. So basically I increased the reps and decreased the weight on most of the exercises.

I do feel worked this morning especially shoulders and triceps.

[Viper098]

bench medium grip 3s/10r/170lbs
Military Press (seated) 3s/10r/120lbs (weight reduced and may ditch this.. Do not like the strange strain it puts on my arms in the triceps area. May do forms of shrugs for the shoulders instead)
Barbell Curl 2s/10r/80lbs
Dumbbell Rows (bent) 2s/15r/72lbs
Dumbbell One Arm Triceps Extension 2s/20r/25lbs

How often do you do this? It is not a split. It is a full upper body workout. You are using a lot of the same muscles for each lift so you won't have as much strength as you go to the next exercise. Try splitting up the bodyparts and do more frequent but shorter workouts until you get used to it. Your a big guy so take it easy at first.

If you want to stick with the lifts you are doing maybe do bench press, curls one day. Walk the next day and rest from weights. Then maybe do the military presses the next time and maybe some lateral raises. Then walk again the next day. Then do your Rows and tricep extensions the next day. Since you weigh in the 300's walking some distance will help your legs a lot and give you some good cardio.

Start slow. Don't do too much so quick. Cut back on the eating walk and lift. That's what I would do at least. When you drop some weight you can start using weight to work the legs besides walking. Plain walking sounds easy but it is good for you! Walk up some hills and you will see how good it is when you are 300+ pounds. I weighed 180 for years. Now I am 230. The extra BW makes a huge difference doing anything!

I may move my shoulder work (MP press) to my lower body day.

Walking is a goal as well but this weather sucks so I try to walk at work in our building (pretty huge) but can't wait to do it outside. I know I need to do more cardio to drop weight since the lifting is not going to do it for me alone.

Thanks for your thoughts.... Appreciated!!!!

[OutOfStep]

Sorry but that is not it, more like why am I losing strength? Thanks for the link!

Thanks for the neg. Better get some thicker skin chief, or you won't last long around here.

[bamazav]

If you're getting weaker you are either over training or not eating properly or both.

How's your diet?

-=FLEX=-

You really ought to consider the above, plus the patience factor.

I am also wondering why a split routine if your goal right now is to lose weight? My experience was, getting diet dialed in and a fullbody routine that kept me moving and heart rate up was most effective for weight loss. Just my 2 cents.

[Viper098]

Thanks for the neg. Better get some thicker skin chief, or you won't last long around here.

Sorry about that. Fingers too quick when the mood I was in was less then good. You did not deserve a negative rep. I will make it up to you!

[Bob45]

You are losing strength because you aren't giving yourself enough recovery time. Once a week per muscle group is enough for now. Bundle up get outside and walk. I do it on the cold windy days too. Get one of those hats with the cutouts for your eyes and mouth.

[Viper098]

You are losing strength because you aren't giving yourself enough recovery time. Once a week per muscle group is enough for now. Bundle up get outside and walk. I do it on the cold windy days too. Get one of those hats with the cutouts for your eyes and mouth.

I hate cold weather... LOL. I am really thinking hard about a stationary bike for cardio. I used to do it a long time ago when I was fit and before i got married. I loved it and it worked great.

[Viper098]

You really ought to consider the above, plus the patience factor.

I am also wondering why a split routine if your goal right now is to lose weight? My experience was, getting diet dialed in and a fullbody routine that kept me moving and heart rate up was most effective for weight loss. Just my 2 cents.

See.. that is my issue, not sure what type of routine to do. For every full body workout routing to help gain strength and lose weight there is a split routine to do the same thing.

I am going to get serious with cardio to help with the weight and stamina and keep the split routing but maybe think about 2 days a week working out as opposed to the 4 I am doing now and fill my off days with cardio (walking and biking)

[Viper098]

After cooling down for a day and reading more.. especially information alot of you posted... I feel comfortable with my new routine which in general uses lighter weights. I feel I was over reaching with my bench press and squats and have lightened them up but increased reps. I actually feel like the new upper body routine I did on Monday really worked my arms and chest and I like that feeling. Now I have to maange to keep the protein intake up and get good rest.

I also moved shoulder press to my lower body day since it did make sense (a member pointed it out) that I was working ALOT of the same groups of muscles so my lifts may be hurt by that.

This is my new workout

Day 1
Bench Press 170lb 3x10
Barbell Curl 80lbs 2x10
Bent Dumbbell rows 72lbs 2x15 (I love this exercise)
Seated Dumbbell Triceps Press 37lbs 2x10

Day 2
Seated Military Press 120lbs 3x10
Leg Extensions 80lbs 2x15
Leg curls 55lbs 2x15
Barbell squats 170lbs 5x5


Wish me luck!